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Cod vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between cod and yam?

  • Cod is richer in vitamin B5, selenium, vitamin B12, and phosphorus, yet yam is richer in vitamin C, copper, manganese, fiber, and potassium.
  • Cod's daily need coverage for vitamin B5 is 3054% higher.
  • Yam contains less cholesterol.
  • Cod has a lower glycemic index than yam.

We used Fish, cod, Atlantic, raw and Yam, raw types in this comparison.

Infographic

Cod vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +52.4%
Contains more ZincZinc +87.5%
Contains more PhosphorusPhosphorus +269.1%
Contains more SeleniumSelenium +4628.6%
Contains more PotassiumPotassium +97.6%
Contains more IronIron +42.1%
Contains more CopperCopper +535.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +2546.7%
~equal in Calcium ~17mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Yam
Yam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin EVitamin E +82.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B3Vitamin B3 +273.7%
Contains more Vitamin B5Vitamin B5 +48626.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +295.2%
Contains more Vitamin CVitamin C +1610%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +228.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1064.1%
Contains more FatsFats +294.1%
Contains more WaterWater +16.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +173.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1466.7%
Contains more Poly. FatPolyunsaturated fat +203.9%
Contains less Sat. FatSaturated fat -71.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Yam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Yam DV% diff.
Vitamin B5 153mg 0.314mg 3054%
Selenium 33.1µg 0.7µg 59%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.53g 33%
Phosphorus 203mg 55mg 21%
Vitamin C 1mg 17.1mg 18%
Copper 0.028mg 0.178mg 17%
Manganese 0.015mg 0.397mg 17%
Fiber 0g 4.1g 16%
Cholesterol 43mg 0mg 14%
Potassium 413mg 816mg 12%
Carbs 0g 27.88g 9%
Vitamin B3 2.063mg 0.552mg 9%
Choline 65.2mg 16.5mg 9%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B6 0.245mg 0.293mg 4%
Folate 7µg 23µg 4%
Magnesium 32mg 21mg 3%
Vitamin B2 0.065mg 0.032mg 3%
Vitamin B1 0.076mg 0.112mg 3%
Vitamin K 0.1µg 2.3µg 2%
Calories 82kcal 118kcal 2%
Vitamin E 0.64mg 0.35mg 2%
Sodium 54mg 9mg 2%
Zinc 0.45mg 0.24mg 2%
Iron 0.38mg 0.54mg 2%
Vitamin A 12µg 7µg 1%
Fats 0.67g 0.17g 1%
Polyunsaturated fat 0.231g 0.076g 1%
Net carbs 0g 23.78g N/A
Calcium 16mg 17mg 0%
Sugar 0g 0.5g N/A
Saturated fat 0.131g 0.037g 0%
Monounsaturated fat 0.094g 0.006g 0%
Tryptophan 0.199mg 0.012mg 0%
Threonine 0.781mg 0.054mg 0%
Isoleucine 0.821mg 0.052mg 0%
Leucine 1.447mg 0.096mg 0%
Lysine 1.635mg 0.059mg 0%
Methionine 0.527mg 0.021mg 0%
Phenylalanine 0.695mg 0.071mg 0%
Valine 0.917mg 0.062mg 0%
Histidine 0.524mg 0.034mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
731%
Cod
18%
Yam
Minerals Daily Need Coverage Score
38%
Cod
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.094g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.1)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 51)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.